WOD Prep Find moderate 3 rep thruster weight Training WOD: FRAN 21-15-9 Thrusters 42.5 / 30 Pullups Its been great to have Sally back up here for the last month, today is her last day before she heads back to Wellington.

WOD Prep: Power Snatch x 3 ‘touch and go’ Training WOD: 8 x power snatch 50/35 10 x hspu run 400/200/400/200 14 minute time cap Come up with a strategy on how to apply high intensity to this work out so that you are moving fast throughout the WOD. Think of the similarities between the…